It so happened that most of the information about proper nutrition spreads, using the principle of a corrupted phone. People who build their diets based on unverified rumors that do not bring any meaningful results. Let’s put the same points on the “i”, protecting ourselves from the waste of time and effort, having received an excellent form and healthy body as a reward. Consider the existing myths.
Refusal of fatty foods will save you from the accumulation of fat.
If you consume a large number of calories that will not be burned, fat will be recruited regardless of the amount of fatty foods consumed daily. After the restoration of glycogen stores in the liver and muscles, an excess of carbohydrates will still be deposited as fat. A similar situation occurs with proteins, which also accumulate after consuming the necessary amount to restore muscle. Therefore, this way of fighting fat will not save you from its appearance. Although, of course, the restriction of fat intake is very important, due to the fact that as a natural fuel, fat produces twice as many calories as proteins or carbohydrates. To reduce the number of unnecessary deposits should be fed in such a way that no more than 20% of calories come from fat, while the total number of calories consumed per day should be reduced.
There are no useful types of fats.
This statement is incorrect, because the body needs some kinds of fats, which are indispensable in principle. Some of them are contained in vegetable oils and the body is not produced at all. These fats are important for fat metabolism, being the building material of our body. In other words, fat is needed to burn fat. If in any diet to limit the intake of fats contained in flaxseed oil, primrose oil or omega-3 fatty acids, then the body will be less susceptible to glucose, which will lead to a weakening of the immune system.
Carbohydrates are involved in building muscle tissue.
This statement is incorrect, since in the construction of a new tissue in the muscles only protein participates, and carbohydrates are the fuel for the functioning of the body, with intensive training stimulating muscle growth. There is a rule, from which it follows that for every kilogram of the body per day should be from 4 to 6 grams of carbohydrates. This is enough to restore the glycogen contained in the muscles produced during training. This rate of carbohydrates will provide the body with the necessary fuel.
To keep muscles in tone, the protein is not needed at all.
To begin with, it should be noted that the term “maintenance of the tonus” is incorrect, since the muscles either grow or collapse, so that they grow or decrease their fat reserves, these processes can be controlled by these processes. Usually by “maintaining the tone” is understood a minimal set of muscles, increasing their hardness along with a decrease in the amount of fat. The minimum condition for muscle building is the consumption of 2 grams of protein per kilogram of weight. In the case of a lack of protein, the body will begin to seek it inside itself, destroying its own muscle fibers to obtain the necessary amino acids. As a result, the ratio of fat to muscle will increase, which in every way I would like to avoid.
Three meals a day is enough to provide the body with nutrients.
And this statement is another myth. With such a diet, the necessary substances are difficult to obtain for the body, in addition, the portions should be large, which, first, leads to poor digestion of food, and, secondly, large amounts of food stimulate the accumulation of fats. The scheme of three meals a day is developed taking into account the social structure and mode of work of most people. For the body, the nutrition scheme is more beneficial, as a result of which a person is 5-6 times a day. This approach will ensure better digestibility of food and will give the body more energy.
Fashionable and advertised diets are a waste of time.
You can not judge so categorically, some diets bring a result, and some do not. But we must take into account that working diets usually lead only to temporary weight loss, and our task is to change the overall construction of the body, burning fat, gaining muscle mass. Diets also suggest a decrease in the mass of both fat and muscle. The loss of muscle mass complicates the further struggle with fat. For a real reduction in fat mass it is necessary to introduce a thoughtful healthy nutrition program, combining it with competent workouts that raise metabolism. Moderate same aerobic exercises will help to get rid of fat.
Overeating can be corrected by malnutrition on another day.
In case of excess calories in the body, they will certainly be stored as fat. Malnutrition for the next day will lead to nothing, because in this case, simply reduce metabolism, reduce the energy received, which will affect the quality of training. In the case of an already over-eaten meal, it’s just worth returning to normal diet.
Lack of breakfast improves appetite.
Such a case usually leads to the fact that dinner is at a much later time. There is a saying that says that you should take breakfast as a king, lunch as a prince, and dinner as the last beggar. The very idea of three meals a day, as already mentioned above, is not entirely true, but this idea is valid for the distribution of the amount of food. The fact is that the metabolism of a person decreases from morning to evening, respectively, and the intake of calories must comply with this rule. Breakfast is the most important stage of nutrition. During it, the body must receive sufficient carbohydrates to restore glycogen and brain function. Since the body did not get to sleep in about 8 hours, sleep functions are especially important.
For the burning of fat, it is necessary to avoid starchy carbohydrates.
Following this rule, only dairy products, vegetables and fruits remain as carbohydrates. But it is almost impossible to get the necessary amount of calories from them, in addition it is fraught with a drop in blood sugar and a decrease in metabolism. What can lead to the beginning of the destruction of muscles. Often, a set of fat along with a decrease in metabolism is the result of long trips, business trips. An excellent source of starchy carbohydrates are oatmeal, brown rice, sweet potatoes and products from wholemeal flour. It is enough only 4-6 grams per day per kilogram of weight to meet the needs of the body.
Juices made from fruits are much more useful than other drinks.
Fruit juices are very caloric by themselves. For example, a glass of apple or grape juice will give as many calories as 2 large apples or an average potato – about 200 calories. In the stomach, the juice takes up a small amount, so it is quickly processed, and fruits or potatoes take up much more space, giving a feeling of satiety, and are absorbed longer. Since the juices are quickly absorbed, the blood sugar level can rise sharply, thus causing the release of insulin. Its leap helps to increase the level of fat, and, after normalizing the sugar level, will lead to an increased feeling of hunger.
Red meat is usually very fatty.
This statement is not true for all red meat. The fact is that, for example, the meat tenderloin is very lean, its fat content can be compared to chicken breasts (without skins), but, unlike bird meat, it contains much more vitamin B and iron.